Dealing with anxiety is perhaps the most common reason people seek therapy. When we work with clients who display signs and symptoms of anxiety, one of the first things that we do is work on explaining just what anxiety is, what the signs and symptoms are, and how a person can effectively treat their anxiety. Because it is so common, it is helpful to go through the steps of understanding and treatment.
Definition and Symptoms
I have been a fan of dictionaries and definitions since I was a child. I feel the clarifications are always helpful. If we look at the Webster dictionary definition of anxiety, especially under the medical term, it states that anxiety is an “abnormal or overwhelming sense of apprehension and fear often marked by physical signs (such as tension, sweating, and increased pulse rate) by doubt concerning the reality and nature of the threat, and by self-doubt about one’s ability to cope with it.” When I look at this definition, it helps me as a therapist look at what is happening, and also how to help someone learn to cope with anxiety. One of the most important things to understand about anxiety is just how natural it is. The first thing I like about this definition is the beginning part that says abnormal or overwhelming. When someone comes into my office and tells me they are experiencing anxiety, we first go over the why, or the causes, because there are some things that are supposed to give us fear or anxiety. It is a natural response, and a natural emotion. It is only when it is an abnormal or overwhelming reaction that we start to label it as a clinical issue.
Causes
Anxiety, at its base level, is a response to a real or perceived threat. If we get into a situation where we feel unsafe, our nervous system will respond accordingly. One example I will show my young clients (and their parents) is that if I were to take them into a busy street, they would rightfully be afraid of the cars and my judgment! This would show that their nervous system is working correctly. When we struggle is when our nervous system reacts like we are being forced into the street when it is actually a calmer situation, like grocery shopping or speaking up in class. Our body and mind still react like this is a physical threat, even though that is not the case. This is when anxiety becomes a clinical issue. What causes this? There are many different reasons why our brains may think that we are in a threatening situation. It could be that there was a time when a threat was perceived in a situation, and therefore it no longer feels safe. It could be that a person has been conditioned to feel like they are not able to handle any situation that is out of their control or comfort. There are genetic causes, and trauma can increase the likelihood of anxiety. One of the most difficult things with any mental health situation is there is not usually one cause that can be pinpointed. This does not mean it cannot be treated. It is usually more important to understand as many of the contributing factors as possible, including health, genetics, life stressors, trauma, and environmental factors, and then examine the ways that one can work to cope with the anxiety. That is when we move into the treatment portion of the discussion.
Treatment
Treatment for anxiety is as varied as the causes and definition itself. As with most mental health, it is also subjective. What works for one person may not work for another. One of the best ways to treat anxiety is to find a good mental health professional that can build a treatment plan that fits your own needs. An example I give to illustrate this is I have a good friend who finds that going for a run is very helpful for her and eases her anxiety. However, going for a run would likely cause me anxiety because I have back issues and running would likely make my back issues worse. Going for a nice walk or a swim would be great for my anxiety. If I were to just read an article that suggested running for anxiety, rather than work with someone who got to know me and my issues, and helped me determine what movement is best for my anxiety, I might feel bad about the fact that I am not running as is recommended. Other common treatments for anxiety include therapy, medications, and lifestyle changes. When you work on developing treatment, finding the right therapist and designing a treatment is something that should be individualized. As was mentioned earlier, exercise can be a great stress reliever. It can also be a stress inducer, especially if there are body image issues at play. When working on anxiety, being able to identify what is triggering stress and anxiety will help with the calming of anxiety. This is where mindfulness comes in.
Mindfulness
When I was first introduced to the idea of mindfulness, I found myself almost frustrated. As a person who has difficulties with attention, trying to be mindful seemed like an impossibility. Yet, learning the art of mindfulness has helped a great deal to understand and manage anxiety. One of the best lessons I learned about mindfulness was when I was taught that it was not about clearing one’s mind, but being aware of it. When you work on being aware of all of the different things going on in your mind, you can become more aware of the ways to work with my anxiety. If I find that I am anxious about interacting with others, I can be mindful when I am interacting. I can pay attention to my breathing. I can find ways to keep myself calmer when I am interacting. I like to find things that bring me more comfort, such as carrying a bottle of lotion with me or something that smells nice to give me a sense of peace. I also know that I feel calmer in nature, so I find ways to go to nature when I can. Learning to be mindful of the things that make you calm is part of mindfulness.
Conclusion
Anxiety is part of the human experience. Anxiety usually happens when we are in a position of apprehension and fear. Anxiety becomes a clinical or mental health concern when the fear becomes overwhelming or abnormal for the situation. Working with a mental health professional is the best way to help someone learn how to manage anxiety. There are many different ways to cope with, manage, and treat anxiety. Each of these ways are things that can be worked on and improved upon. When we learn to treat anxiety and be mindful of our needs, we can learn to manage our anxiety well.